Low Back Pain and Sleep - Part 3

For the last two months, we’ve discussed the importance of sleep and its effect on low back pain
(LBP). Last month, we offered 9 ways to improve sleep quality, and this
month we will conclude this topic with 11 more. Sleep deprivation has
been called, “…an epidemic” by the Centers for Disease Control and
Prevention. To achieve and maintain good health, we must ensure
restorative sleep! Here are additional ways to do that (continued from
last month):

Avoid snacks at bedtime
…especially grains and sugars as these will raise your blood sugar and
delay sleep. Later, when blood sugar drops too low (hypoglycemia), you
not only wake up but falling back to sleep becomes problematic. Dairy
foods can also interrupt sleep.

Take a hot bath, shower, or sauna before bed.
This will raise your body temperature and cooling off facilitates
sleep. The temperature drop from getting out of the bath signals to your
body that “it’s time for bed.”

Keep your feet warm!
Consider wearing socks to bed as our feet often feel cold before the
rest of the body because they have the poorest circulation. Cold feet
make falling asleep difficult!

Rest your mind!
Stop “brain work” at least one hour before bed to give your mind a rest
so you can calm down. Don’t think about tomorrow’s schedule or
deadlines.

Avoid TV right before bed. TV can be too stimulating to the brain, preventing you from falling asleep quickly as it disrupts your pineal gland function.

Consider a “sound machine.”
Listen to the sound of white noise or nature sounds, such as the ocean
or forest, to drown out upsetting background noise and soothe you to
sleep.

Relaxation reading. Don’t read anything stimulating before bed, such as a mystery or suspense novels, as it makes sleeping a challenge.

Avoid PM caffeine. Studies show that caffeine can stay active in your system long after consumption.

Avoid alcohol.
Though drowsiness can occur, many will often wake up several hours
later, unable to fall back asleep. This can prohibit deep sleep, the
most restoring sleep (~4th hour).

Exercise regularly! Exercising for at least 30 minutes per day can improve your sleep.

Increase your melatonin.
If you can’t increase levels naturally with exposure to bright sunlight
in the daytime and absolute complete darkness at night, consider
supplementation.

Members of ChiroTrust® have taken “The ChiroTrust Pledge”: “To the best of my ability, I agree to provide my patients convenient, affordable, and mainstream Chiropractic care. I will not use unnecessary long-term treatment plans and/or therapies.”

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This information should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.